You want to Lose Weight Now, But How? And you want to do it safely, But How? First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

work with a dietitian

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more. But it’s not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s not right for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

Cut back on portions.

Figure out how many calories you get on a usual day, and trim back a bit.

Read food labels to know how many calories are in each serving.

Drink more water, so you’re not as hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein, so you keep up proper nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s healthily lost weight. Their encouragement is “contagious,” in a right way!

Find Out What Drives You to Eat

examples of empty calories

At the most basic level, food is fuel. It gives you the energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry and have a plan for those moments.

The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a particular part of your life? Or is the food your main reward when something good happens?

Next, try to notice when those feelings come up and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just don’t use food as the reward.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for the long term if it’s something you can live.

But it does make sense to cut way down on or cut out empty calories.

Limit added sugars to Lose Weight Now:

These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs to Lose Weight Now:

You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or smaller in carbs per serving than others. Whole grains are better choices than processed items because processing removes vital nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

Include protein to Lose Weight Now:

It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats to Lose Weight Now:

good fats vs bad fats

Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up with fiber to Lose Weight Now:

You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often to Lose Weight Now:

If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some more significant than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

What About Meal Replacements to Lose Weight Now?

These products will control your calories. They’re convenient and take the guesswork out of dieting.

Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks to Lose Weight Now:

examples of zero calorie drinks

One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you kept enough calories for it, that plan backfires.

Should You Fast to Lose Weight Now?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

Final Thoughts:

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a Registered Dietitian.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, question and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.

Unlock the Powerful Precor EFX 225 Energy Series Elliptical. The Precor EFX 225 is among the best elliptical trainers that you won’t outgrow. Whether you’re a newcomer to cardio training or have advanced experience, this cross-trainer with motorized incline can provide workouts with just the right challenge. Expect it to serve you well for many years too: Owners take millions of strides before the machine needs maintenance!

Additionally, the rear drive Precor EFX 225 Energy Series Crosstrainer is among the top ellipticals in a world-famous lineup. Compared with home ellipticals from other brands, any Precor EFX is likely the winner regarding delivering joint-friendly cardio training with just the right amount of challenge. One highlight of the EFX 225, in particular, is its eight-level motorized incline, which can boost the famously smooth Precor stride from flat to a maximum of 25 degrees for supercharged calorie burn and targeted muscle toning.

Additional performance points are movable or stationary armbars, preset workout programs for all challenge levels, and wireless heart rate monitoring. Furthermore, as for entertainment and multitasking, the EFX 225 console can support your tablet computer and has convenient volume controls for your MP3 player or smartphone.

Introduction

Precor revolutionized cardio training in 1995 when it introduced the world’s first elliptical cross-trainer, the Precor EFX. (“EFX” means “Elliptical Fitness Crosstrainer.”) Today Precor remains a leader and builds various EFX models for health clubs and home gyms.

The Precor EFX 225 is a home elliptical trainer with a commercial feel. Just like Precor’s club trainers, it’s designed to fit about 95% of women and 95% of men regarding height and weight. Especially relevant are the wide range of magnetic resistance options plus two compelling options for each workout: 1) upper-body training with movable armbars and 2) a motorized incline with eight settings.

The machine is known for its durability and carries a competitive residential warranty.

Finally, here are details about the workout programs and other specs for the Precor EFX 225 Energy Series Crosstrainer.

Workout Programs

Are you ready to support your fitness goals? The Precor EFX 225 has a manual mode and nine preset workout programs. Furthermore, each preset program is designed to promote weight loss, cardiovascular health or endurance especially. The program titles are:

1-1 Interval

1-2 Interval

Weight Loss

Basic HRC

Aerobic

Hill Climb

Cross Country

Gluteal

Cross Trainer

Additionally, each workout program has beginner, intermediate and advanced levels. Furthermore, five of the programs display tips to help you enhance each training session.

LCD monitor

Furthermore, workout data is shown on an easy-to-read LCD. The 13 categories of feedback demonstrated throughout each workout are:

CrossRamp® (incline level)

Time Remaining

Time Elapsed

Distance

Calories Burned

Calories/Minute

Strides/Minute

Average Strides/Minute

Resistance

Heart Rate

Target Heart Rate

SmartRate® Zone

Percent Complete.

Note: To get heart rate data you can wear a wireless chest strap or use the elliptical’s contact sensors.

Following each workout, a summary is displayed. It shows the Time Elapsed, Total Distance, Average Strides/Minute and Total Calories.

Two users can save profiles to the console.

Precor EFX 225 Features

Want a total body workout — or is today just a “leg day?” The Precor EFX 225 lets you train with or without moving armbars. Unlock the bars to exercise your arms, back, chest and core body. Leave them stationary to focus just on your lower body and cardio training.

For even more calorie burn and toning the EFX 225 has a motorized incline with 15° to 25° range. Also, electronic controls let you quickly alternate among eight incline levels within one seamless workout. Therefore, this feature is a nice upgrade over other Precor cross-trainer ramps that can only be adjusted manually.

Also, digital perks can enhance workouts too. Especially, with that in mind, Precor engineered the EFX 225 to hold your tablet computer for easy viewing securely. Additionally, its console has a volume control for your connected MP3 player or smartphone.

The console also has a convenient accessory tray (for your TV remote, for example) and a water bottle holder.

Warranty & Guarantee

The Precor EFX 225 elliptical warranty provides the following coverage:

Final thoughts on the Precor EFX 225

Therefore, like any Precor elliptical for home use, the EFX 225 is just like Precor health club ellipticals regarding beautiful biomechanics and hassle-free ownership. Furthermore, this model is an excellent choice for most shoppers seeking Precor’s famously smooth elliptical stride plus the boosts of a power incline and upper-body resistance.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.

]]>https://ahealthyeatinglifestyle.com/precor-efx-245-elliptical/feed812 Ouick and Easy Breakfast Ideas to tryhttps://ahealthyeatinglifestyle.com/easy-breakfast-ideas
https://ahealthyeatinglifestyle.com/easy-breakfast-ideas#commentsWed, 14 Feb 2018 21:01:07 +0000https://ahealthyeatinglifestyle.com/?p=3368 12 Quick and Easy Breakfast Ideas to try. You have five minutes before you need to leave to make it work on time. And you haven’t eaten anything for…

12 Quick and Easy Breakfast Ideas to try. You have five minutes before you need to leave to make it work on time. And you haven’t eaten anything for breakfast. Do you skip breakfast altogether, visit a drive-thru, or stop by the vending machine in your company’s break room? If you answered yes to any of these options, then it’s time for a change.

Breakfast is the most important meal of the day. Therefore, plan a healthy breakfast of whole grains, low-fat protein, low-fat dairy, and fruits or vegetables that don’t take a lot of time to prepare in the morning.

When you eat a healthy breakfast in the morning, your productivity increases, you can stay awake and alert until lunchtime and avoid over-eating. Therefore, it saves money by not purchasing unhealthy snacks from overpriced vending machines or going to the drive-thru.

Furthermore, variety in your food preparation will make breakfast more enjoyable. Make sure to plan healthy meals and avoid frozen or packaged foods in the morning.

To quickly and easily access ingredients and staples for these recipes, you can cook and bake some items before you need them.

If you have well-made storage containers, you can keep homemade cereals fresh for months at a time.

Use freezer bags to store fresh fruits, berries, and other breakfast ingredients in the fridge, and take your breakfast to work in cheap, flexible plastic containers.

Take the Time to Plan Your Weekly Meals.

Having a rough idea of what you intend to eat for the week helps you plan your grocery trips, and helps you with advanced prep work for your meals.

Review the Lists of Ingredients for Recipes.

Create a grocery list using these ingredients, and begin looking for sales of the items you need.

Set Aside One Day a Week to Spend Time Preparing Food for Your Breakfasts.

Once you have the basics down, you can begin cooking and bake. Here are some breakfast ideas that you can pull together over the weekend, the night before, or very quickly in the morning. You’ll be able to eat on your commute, at your desk, or during that last five minutes before you have to leave the house.

Directions

1. Preheat oven to 375 degrees.
2. Stir together the oats, brown sugar, nuts, dried fruit, and baking powder.
3. In a separate bowl, whisk the milk, applesauce, butter, and egg. Stir into the oats mixture until combined.
4. Coat an 11 x 7 baking dish with non-stick cooking spray and pour the batter into the dish.
5. Bake for 20 minutes in a 375-degree oven.
6. After baking, allow to cool and cut into single servings. Wrap in plastic wrap and store in the freezer using a freezer bag. In the morning, remove the cover and heat in the microwave for about 45 seconds or until gooey and warm.

healthy homemade oatmeal

2. Hummus, Tomato, and Cucumber on a Whole Wheat Bagel

Prepare hummus over the weekend and store it in the refrigerator.

Directions

1. Drain and rinse a can of garbanzo beans.
2. Spin it in the food processor with a couple of garlic cloves, 2 tbsp sun-dried tomatoes (optional), salt, and pepper to taste.
3. Drizzle in 3 -4 tbsp extra virgin olive oil or more, until you reach your desired consistency.
4. Slather over a freshly sliced and toasted whole wheat bagel, and top with thin slices of fresh tomato and cucumber. And I have found that bagels from the grocery store’s bakery department taste just as good as bagels from a bagel shop and cost much less.

3. Frozen Fruit Smoothies

Directions

1. Use fresh fruit and frozen fruit, such as apples, bananas, blueberries, mango, pineapple, and strawberries.
2. Add some greens, like celery, cucumber, or spinach, and 1/2-1 cup of water.
3. To make the smoothie creamy, add coconut milk, low-fat milk, soy milk, or yogurt.
4. Add an extra shot of protein by adding in one serving of tofu. Silken tofu works best in smoothies, and you can find everyday tofu or coconut-flavored tofu at the grocery store.
5. Pour into a travel container and off you go.

Directions

1. Preheat oven to 300 degrees.
2. Combine the oats and nuts and spread the mixture evenly on a rimmed baking sheet.
3. Bake for 10 minutes, stirring the mixture after five minutes. Keep a close eye on the granola; you don’t want the oats and nuts to burn.
4. After baking, carefully transfer the mixture to a large bowl.
5. Stir in the wheat germ, coconut, honey, maple syrup, vanilla, salt, and dried fruit and thoroughly mix the ingredients.
6. Butter a 9 x 12 baking dish and line it with parchment paper.
7. Pour the granola mixture into the pan and press it down with a spatula to pack the granola tightly. If you don’t pack the granola into the pan, the granola will fall apart after baking.
8. Bake for about 25 minutes or until golden brown.
9. Chill several hours or overnight before cutting into squares. It makes about 16 squares. Store the granola bars in a freezer bag in the fridge.

granola bars

5. Breakfast Spinach Salad is a Easy Breakfast Ideas

The central star of this healthy breakfast salad is spinach, an excellent source of vitamins, fiber, and calcium.

Top the spinach with a hard-boiled egg, Canadian bacon, chopped tomatoes, your favorite vinaigrette, and a whole wheat pita.

6. Another Breakfast Ideas is Stuffed Whole Wheat Pita Sandwich

Stuff the pita with lean meat or fish, such as turkey or tuna, your favorite low-fat cheese, vegetables, such as cucumbers, tomatoes, and spinach, and a sliced hard-boiled egg. To save time in the morning, prepare the sandwich the night before.

7. Breakfast Pizza is a Delicious Easy Breakfast ideas

Split a whole wheat English muffin and top each slice with a thin slice of Canadian bacon, a fresh tomato slice, and 2 tbsp of shredded part-skim mozzarella cheese. Bake in a toaster oven at 350 degrees for 8-10 minutes or until the cheese is melted.
Bake the pizza while you prepare for work in the morning and you can have a hearty breakfast ready right before you walk out the door.

Directions

1. Preheat oven to 375 degrees.
2. Beat egg lightly, and add applesauce, honey, peanut butter, and vanilla. Mix until combined.
3. In a separate bowl, combine the flour, oats, salt, and baking soda. Add the dry ingredients to the egg mixture and stir until combined.
4. Stir in the nuts and dried fruit.
5. Grease cookie sheet with butter. With a spoon, drop batter onto the cookie sheet and flatten slightly. Bake for 8 – 9 minutes. It makes about 20 cookies.
6. Make a batch or two and store in a freezer bag in the fridge.

Directions

1. In a large skillet, heat olive oil over medium heat and add the turkey sausage, pepper, and onion.
2. Break the sausage up into tiny pieces and brown the sausage until thoroughly cooked, and peppers and onions are soft. Set aside.
3. In a large bowl, whisk together the eggs, milk, salt, and pepper until combined.
4. Heat a large non-stick frying pan over medium heat. Add a tablespoon of butter and melt all over the pan. Add the eggs and scramble until cooked thoroughly.
5. Warm the tortillas in microwave per the package instructions.
6. Layer 1/2 cup scrambled eggs, 1/2 cup cooked sausage and peppers mixture, 1-2 tbsp shredded cheese, and a little salsa on a warmed medium-sized tortilla. Fold up into a burrito.
7. Place each burrito on a baking sheet lined with wax paper and flash-freeze in the freezer for at least 60 minutes. Wrap each burrito in foil and store in a freezer bag in the fridge.
8. When ready to eat, remove foil, wrap in a paper towel and microwave for about 60 seconds or until warm all the way through. Breakfast is served!

Directions

1. Preheat oven to 375 degrees.
2. In a large bowl, whisk the eggs and applesauce until combined.
3. In a separate bowl, combine the flour, oats, baking powder, salt, cinnamon, and pepper. Add to the egg mixture and stir until just combined. Mix in the cheese, Canadian bacon, pepper, and parsley.
4. Prepare a 12-muffin pan with non-stick spray. Pour in the batter and bake at 375 degrees for 15-20 minutes or until cooked thoroughly. The tops of the muffins should be set and a toothpick poked through the muffin should come out clean. Cool on a wire rack for 5 minutes and then remove from pan.
5. Once cooled, wrap individually in plastic wrap and place in a freezer bag and store in the fridge. When ready to eat, remove plastic wrap, wrap in a paper towel and microwave for 30-45 seconds until heated thoroughly.

11. Greek Yogurt is a Simple and Easy Breakfast Ideas

Mix yogurt with fresh berries or bananas, and a scoop of homemade granola or muesli. Combining the tasty yogurt with fresh fruit and a low-fat grain keeps you full until lunchtime. Greek yogurt is also a healthy and nutritious snack idea.

12. Cold Cereal is a Favorite Breakfast Ideas

A tried-and-true favorite, you can quickly fix a bowl of cereal before you head to work. Combine homemade granola or muesli with fruit and soy milk to kickstart your morning.

Fruit contains essential vitamins and minerals and soy has a protein that can give you the extra energy you need in the morning. Also, the carbohydrates in the cereal keep you full, and a late-morning snack won’t tempt you.

Final Word on Quick and Easy Breakfast Ideas

Making a healthy, homemade breakfast takes some initial planning and kitchen prep time either the weekend or the night before your workday. If you can spend an hour or two a couple of occasions a week preparing breakfasts, you can make several of these recipes to have them ready to go in the mornings before work.

Pair any of these ideas with some fresh fruit, and you can have a more productive day, and avoid binge eating fast food and vending machine snacks. Furthermore, you just might have more money in your pocket at the end of the week.

I hope you find this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make through the provided affiliate links.

]]>https://ahealthyeatinglifestyle.com/easy-breakfast-ideas/feed22How to Plan and Enjoy a Healthy Diethttps://ahealthyeatinglifestyle.com/how-to-plan-enjoy-a-healthy-diet
https://ahealthyeatinglifestyle.com/how-to-plan-enjoy-a-healthy-diet#commentsTue, 13 Feb 2018 16:57:37 +0000https://ahealthyeatinglifestyle.com/?p=4385 How to Plan and Enjoy a Healthy Diet. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Instead, it’s…

How to Plan and Enjoy a Healthy Diet. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Instead, it’s about feeling great, having more energy, improving your health, and stabilizing your mood.

If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone.

It seems that for every expert who tells you a particular food is right for you, you’ll find another saying precisely the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

How can healthy eating improve your mood?

We all know that eating right can help you maintain a healthy weight and avoid specific health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety.

Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.

Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health issues. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

What constitutes a healthy diet?

Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a massive difference to the way you think, look, and feel.

healthy eating pyramid

The Healthy Eating Pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science. The most comprehensive part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all. This Healthy Eating Pyramid shows daily exercise and weight control in the most comprehensive, most important category. Fats from healthy sources, such as plants, are in the broader part of the pyramid. Refined carbohydrates, such as white bread and white rice, are in the narrow top. Red meat should also be eaten sparingly, while fish, poultry, and eggs are healthier choices.

Building your healthy diet

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate specific categories of food from your menu, but instead, select the healthiest options from each group.

Protein

Protein gives us the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »

Fat

Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »

Carbohydrates

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs that have been stripped of all bran, fiber, and nutrients. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk of heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber each day for optimal health. Unfortunately, most of us aren’t eating even half that amount. Learn more »

Calcium

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »

Setting yourself up for success

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to eliminate foods you enjoy entirely, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

To set yourself up for success, think about planning a healthy diet as some small, manageable steps—like adding a salad to your eating once a day—rather than one significant drastic change. As your little changes become a habit, you can continue to add more healthy choices.

Prepare more of your meals.

Cooking more meals at home can help you take charge of what you’re eating and better monitor precisely what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes.

When cutting back on unhealthy foods in your diet, it’s essential to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Changing animal fats for refined carbohydrates, though (such as changing your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Simplify.

Instead of being overly concerned with counting calories, think of your diet regarding color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

Read the labels.

It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating.

This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water.

Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: essential to any healthy diet

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions.

Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Take your time. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

It’s not just what you eat, but when you eat

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism while eating small, healthy meals (rather than the standard three large meals) keeps your energy up all day.

Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Make fruit and vegetables a tasty part of your diet

Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.

Strength training or weight training is commonly referred to as resistance training. Resistance is utilized to build muscle strength, increase muscle size and increase muscle endurance. The utilization of resistance allows the muscles to contract. Thereby, causing microscopic damages or tears to muscle cells. Furthermore, the body acts on it and promotes regeneration of the muscle cells. Hence strengthening the muscles, growing more stronger muscles.

Resistance training tends to be focused on power and tends to be anaerobic (intense) in nature. Anything with maximal exertions can be considered resistance training. Things like Tennis and racquetball show some benefits as well due to some strides being full exertion, but weightlifting tends to have the most dramatic effects.

Below are 3 ways you can benefit from resistance training.

resistance training

Muscle Benefits

Resistance training focuses multiple benefits directly on the muscles, among these are the following:

Significant gains in both size and strength

Increases intramuscular coordination

Elevates anabolic fibers hence growing muscle fiber thickness

Enhances a higher level of muscle force

Improves muscle definition

Reduces occurrence of sarcopenia

Bone Benefits

Resistance training benefits are not limited to muscles. It also contributes to the improvement of your skeletal system. Among the bone benefits are the following:

Increases spinal bone mineral density

Decreases the risk of osteoporosis

Reduces back pain and injury

Increases joint stability

Overall Body Benefits

Like any other exercises, resistance exercises do not only promote muscle and bone health, but there are also other health benefits. The following are few of the benefits:

Reduces the risk of heart diseases

Reduces the risk of diabetes

Improve mood and fight depression

Promotes self-confidence

Enhances cognition and focus

Final Thought on Benefits from Resistance Training

Undoubtedly resistance training has a lot to offer, and a great resistance training regime can improve health and wellness.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make through the provided affiliate links.

The Hurom HZ Slow Juicer is the new flagship juice extractor from Hurom equipped with the best and latest technology. It features improved juice extraction efficiency, easier cleaning and the ability to make ice cream, thanks to its 43 RPM motor.

All Hurom juicers are pleasing to the eye, but Hurom HZ Slow Juicer caught my attention. Its sleek stainless steel finish along with the LED indicator make it stand out. The LED indicates the status of the machine whether it’s on or off if it’s in extraction mode, or in reverse mode. Sadly you still have to use the manual button to operate the machine.

Hurom HZ Slow Juicer

Apart from its looks you’ll have a peace of mind with its BPA-free, impact resistant ABS plastic body. Also, the strainer and auger are made of heavy duty Ultem plastic. Backed by a 10-year motor warranty and 2 years on parts, this machine can help you prepare a freshly pressed juice for a decade.

CONS

Slightly expensive because it comes with an extensive list of accessories that you wouldn’t usually get from a standard slow juicer

Narrow feeding chute requires extra preparation time

Masticating juicers are generally slow

quite pricey

Features

Ease of Use

makes fresh juice

A vertical masticating juicer is the easiest juicing machine to use, its self-feeding, it’s not heavy, you can move it around with ease, and best of all it’s equipped with the self-cleaning system. With a regular juicer (without a self-cleaning system) you’ll have to constantly disassemble, rinse and put your juicer back again when juicing different juice recipes. Without cleaning the juicing chamber and the auger, the taste of your next juice might get compromised.

This problem is solved with a self-cleaning system. You just need to let the machine run while pouring water in the chute until the residue is gone. No more hassles on juicing your next recipe. How convenient is that?

Hurom HZ’s complimentary accessories justify the high price point. If you want to add pulp to your juice you can use the coarse strainer, it’s also ideal for juicing soft fruits. Most of the time you’ll be good with the fine strainer if you don’t want pulp in your juice. If you’re craving for something sweet you can make ice cream with your ice cream strainer, a healthy ice cream preferably.

The only disadvantage of slow juicers is you’ll have to chop your produce into small pieces, but the quality of the juice is worth the time and effort.

Easy to Clean

This machine is not dishwasher safe, but it should take you more or less 5 minutes to clean it.

Between uses, this juicer does not always need to be taken apart for cleaning. Simply close up the juice tap, fill with water, and turn it on to allow for self-cleaning. The spinning brush whisks away any pulp that has become caught in the strainer. Allow it to drain, and repeat until it is free of any remaining pulp or residue. When you are ready to pull it apart for a good scrub, a large and small cleaning brush have been included for your convenience. A drying rack has also been included.

If you’re not satisfied with the self-cleaning system, put all the removable parts in warm, soapy water (except the base). Use the stiff brushes to scrub pulp from the strainers. Take the stiff cleaning brush and clean the juicing screen to remove any remaining pulp. Ensure all of the pulp has been cleaned from the strainer.

Juice Quality

The Alpha technology developed by Hurom allows the user to extract fresh, natural tasting juice. The quality is full-bodied and flavorful. It produces the highest possible yield by methodically pressing the produce, and expelling bone dry pulp as it juices. With an auger speed of only 43 RPM and the spinning brush speed at only 17 RPM, the juice is gently mixed within the drum. It results in less froth and a better overall taste.

In addition to a decadent taste, the juice is full of nutrients, antioxidants, and vitamins. Plus, the lever allows you control over the amount of pulp you allow in your juice. You can choose to have juice with pulp in it or go pulp-free—it’s all in your hands. You can easily create large batches that can last for consumption at a later time.

You can also make soy and almond milk, tofu, and ice cream with this machine.

Final Thought

The Hurom HZ Slow Juicer is an excellent intermediate level juicer. If you feel the need to upgrade from your basic centrifugal juicer or your old masticating juicer, this machine should be on top of your list.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links

Recommended article:

]]>https://ahealthyeatinglifestyle.com/hurom-hz-slow-juicer/feed0How to Make Eating Healthy Absolutely Simple and Easyhttps://ahealthyeatinglifestyle.com/how-to-make-eating-healthy
https://ahealthyeatinglifestyle.com/how-to-make-eating-healthy#commentsFri, 02 Feb 2018 23:12:08 +0000https://ahealthyeatinglifestyle.com/?p=3704 How to Make Eating Healthy Absolutely Simple and Easy. It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move…

How to Make Eating Healthy Absolutely Simple and Easy. It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

Eight Eating Healthy Goals

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to integrating one new healthy eating goal each week over the next six weeks. You can track your progress through Presidential Active Lifestyle Award (PALA+).

Make half your plate fruits and vegetables:

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of your main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Compare sodium in foods:

Drink water instead of sugary drinks:

Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a significant source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood:

salmon contains omega-3 fatty acids

Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (a heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats:

Eat fewer foods that contain solid fats.

The primary sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Try these Eating Healthy Tips!

Use fresh, frozen, and canned fruits and vegetables. They all offer the same high nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).

Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

Healthy Snacks

Infused Water

For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.

Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.

Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.

Swap out your cookie jar for a basket filled with fresh fruit.

Ways to Reduce Fat, Salt, and Sugar

Choose baked or grilled food instead of fried when you’re eating out and implement this at home, too.

Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.

Serve fruits as everyday desserts-like baked apples and pears or a fruit salad.

Read labels on packaged ingredients to find foods lower in sodium.

Skip adding salt when cooking; instead, use herbs and spices to add flavor.

Eating Healthy in School

Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.

Schools across the nation are making their lunchrooms healthier places. Learn more with the Chefs Move to Schools initiative-where chefs work with local schools to add flavorful, healthy meals to menus.

Tips for Balancing Calories to Manage Weight

Following the eight healthy eating goals above can help your body get the nutrients it needs. Here are some other tips to keep in mind if you also are trying to manage your weight.

Balance calories:

Find out how many calories you need for a day as a first step in managing your weight. Go to ChooseMyPlate.gov to find your calorie level. To help plan, analyze, and track your diet and physical activity, use the SuperTracker.

Enjoy your food, but eat less:

Take the time to enjoy your meal as you eat it thoroughly. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

Watch your portion sizes:

Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid “supersizing” your meal or buying “combo” meal deals that often include large-size menu items. Choose small-size items instead or ask for a take-home bag and wrap up half of your meal to take home before you even start to eat.

Be physically active:

Kids need to be more active than adults

Being physically active can help you manage your weight. Youth (6-17 years old) need to be active for at least 60 minutes a day (or 12,000 steps). Adults (18 and older) need to be active for at least 30 minutes (or 8,500 steps) a day. Learn more about being active.

Food Safety

When cooking, keep these tips in mind to keep your family safe from food poisoning.

Clean: Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood, and eggs.
Separate: Keep raw meat and poultry apart from foods that won’t be cooked.

Cook: Use a food thermometer. You can’t tell if food is cooked safely by how it looks.

Chill: Chill leftovers and takeout foods within two hours and keep the refrigerator at 40°F or below.

Rinse: Rinse fruits and vegetables (even those with skins or rinds that are not eaten) with tap water.

Final Thoughts on Eating Healthy

The basics of eating healthy are quite simple actually: choosing a variety of fresh, natural (as opposed to processed) foods and enjoying them in moderation. But with the wealth of foods, supplements, and information on micronutrients, preparation methods, storage methods, and numerous other topics that healthy eaters now have access to, the details can be overwhelming. It can also be challenging to find reliable, credible information on so many fad diets and products attempting to sell quick weight loss through advertising muscle and distorted data instead of scientific facts.

It is our mission to provide our visitors with the research on both the health benefits and disadvantages of making specific dietary choices. We aspire to be a reliable and unbiased resource for those who want to integrate healthy eating into their everyday lives a for lifestyle goals, weight loss, health reasons, personal values, or a combination thereof.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with purchases you make on the provided affiliate links.

Introducing the Vitamix Explorian E310 Blender. What Makes It The Best Blender? Blenders are an excellent way to change your lifestyle, eat healthier, and even lose a lot of weight. But at what cost does it take to have a premium kitchen appliance that is capable of making vegetables and fruits as tasty and palatable as possible? When I first saw a Vitamix demo at Costco, I knew I wanted one then and there. But the price just wasn’t in my budget.

I went online and discovered there was another competing brand called Blendtec (K-Tec at the time) and it was under $300. It fit my budget better than the Vitamix, so I bought it online, sight unseen. It took me many years later to buy a Vitamix when my budget was considerably more substantial.

But that’s all about to change….

High-Performance blenders, such as the ones Vitamix sells, are capable of turning your fruits and vegetables into the most delicious smoothies and soups around. If you’ve ever tried to make soup with one of those home-grade blenders, you’ll probably end up as I did with a melted drive shaft (and that was an expensive, all metal, $150 mixer). Or a frozen smoothie, that is full of bits and chunks of frozen fruit. With an unappealing lumpy texture.

Vitamix Explorian Series E310 Blender

Successful smoothie restaurants such as Jamba Juice are proof that the right commercial-grade blender can make all the difference in turning fruits and vegetables into a delicious smoothie.

Who Should Buy A High-Performance Blender?

The ideal person for a commercial-grade blender is one that is serious about changing their diet, lifestyle, or health. There’s not a comparison to “try” this out at home with an affordable $50 blender expecting to get the same quality of smoothie you can get at a Jamba Juice.

Who Shouldn’t Buy A High-Performance Blender?

These kinds of blenders are an investment that could last a lifetime. But they could become yet another kitchen appliance stuck in the back of a bottom kitchen cabinet. If you’re not sure you’re committed to making your smoothies at home, you should consider the alternative of buying them at a smoothie restaurant that uses a commercial-grade blender by Vitamix or Blendtec.

Restaurants such as these are great options to see if the “smoothie lifestyle” is for you:

Jamba Juice

Smoothie King

Robek’s

Tropical Smoothie Café

Give a local smoothie restaurant a try, a couple of times a week for lunch or dinner and see if this is for you before the investment in a blender for your home.

Things To Consider

Here are some of the everyday things to consider before making that investment into your blender:

LOCATION:

E310 comparison next to 5200 Standard C-Series

Where will you plan to put it on your countertop? I recommend that these kinds of mixers be left out on your countertop when not in use. They aren’t some light-weight thing you can quickly pull in and out of a cabinet. And anyway, aren’t you trying to change your diet? Keep it convenient and find a permanent home on your countertop.

BLENDER HEIGHT:

It’s most common to store the container on top of the blender base. So consider the total height of the blender + container in determining if it will fit under your upper kitchen cabinets.

POWER:

2 HP is the minimum. And be wary, these numbers are easy to define in different terms. But in general, 2 HP should be considered the minimum to getting professional type smoothie results.

WARRANTY:

Does the manufacturer stand behind there product and offer a 30-day warranty or a 5-year warranty? As with anything you buy, the longer the guarantee usually means the product uses higher quality components such as bearings, motors, mounts, gaskets, knobs, etc. Manufacturers have smart accountants, and they do the hard math with their engineers to figure out how long most products will run without needing a repair under warranty.

RETURN POLICY:

Does the manufacturer offer a 30-day trial? It’s tough to see if this blender will work for you when you can’t try it out before you buy it. And watching a professional demo, it isn’t’ the same thing as you trying to do it yourself at home in your kitchen?

EASE OF CLEANING:

It may sound like a straightforward thing to downplay, but believe me, it is probably the biggest reason why people stop using a kitchen appliance. I have several doo-dads and kitchen gadgets I’ve bought over the years, such as the motorized garlic peeler. Yes, it is super fast! But when you combine the time of peeling + cleaning the garlic peeler, it takes me longer to use the motorized tool. So most times, I just skip it and do it manually with a cutting board and a knife. Same goes for a blender; if it’s difficult to clean or takes a while to clean, you probably won’t use it as often as you’d like.

CONTROLS:

This topic is an entire article unto itself. The list is long, including Programs, Pulse, Variable Speed, High Setting, etc.

LOUDNESS:

These are industrial grade blenders, with considerable motors in them. And they can blend powerful ingredients like frozen berries, ice cubes, etc. So sound should be considered.

The Perfect Entry Level Blender

Vitamix has historically used their line of Certified Refurbished blenders to hit a lower price point. But they have a great new solution that fills the need for a better-priced mixer without skimping on quality or performance.

Introducing the brand new Vitamix Explorian E310 Blender!

Vitamix was busy in 2017 with the launch of two new product lines, the Vitamix Ascent Series and the Vitamix Explorian Series. With the Vitamix Ascent, they went upscale and brought on incredible features never before seen on a blender (such as their Self-Detect Technology and Full-Size / Personal-Size containers). In October of 2017, Vitamix released the Explorian Series, and the first mixer in that series is the E310.

The E310 hits that sweet spot of an entry-level price, with all the features and capabilities of their older Series such as the 5200 Classic-Series.

Vitamix Explorian E310 blender right side view

Pros:

Price – It’s the lowest priced new Vitamix you can buy today

Warranty – It comes with a five yr warranty, that is upgradeable to 8 years

Performance – It has the power to deliver results like any of the other blender lines. Don’t let the low price fool you.

Simplicity – It’s like an iPhone, you can use it mainly without reading the instruction manual. There’s an on/off switch, variable speed from 1 – 10, and a pulse button. It’ll take all of 30 seconds to become an expert.

Recipe Book – It comes with a hard covered recipe book that has recipes for smoothies, hot soup, nut butter, homemade baby food, etc, etc, etc.

Cons:

Programs – It only has manual controls, so it can’t do set-and-forget blending.

Sound – It isn’t as quiet as the newer Ascent blenders.

Who Should Buy The E310?

The Vitamix E310 is perfect for those shopping for their first high-performance blender. It can also be an excellent upgrade for those needing to replace an older Classic Series blender such as the Vitamix 5200. The controls and power are very similar, so the switch to the E310 will be easy.

It is also the best blender for someone on a budget.

It doesn’t have all the features and capabilities of the Vitamix Ascent line, but for many, an on/off switch and variable speed controls are all they need. And for many chefs, they still train on the legendary 5200 that has inherent powers.

Who Shouldn’t Buy The E310?

The Explorian E310 isn’t for everybody. The container is only 48 oz, and it’s a narrow body format. Many longtime blender cooks are accustomed to the more substantial 64 oz containers. For most people though, a 48 oz container is large enough.

The E310 only supports the use of a full-size container. It can use Vitamix’s personal sized containers with an add-on called a “personal cup adapter” sold separately.

If you’re used to a blender with Programs, the E310 may not be the right blender for you either. Programs are fantastic and a significant convenience that allows for the set and forgets type of blending.

Key Features:

Price, Price, Price. OK, it’s not necessarily a product feature, but the price is what the Explorian and specifically the E310 is all about! There’s no other blender on the market today that balances cost and value better than the E310.

Vitamix Explorian E310 blender left side view

Vitamix E310 Performance

The performance of the E310 is similar to the Vitamix 5200. It uses the same or very similar 2.0 HP motor.

The critical point here is, even though it is the best priced Vitamix on the market today, it still can deliver all the same recipe results for:

Body

The Explorian introduces a new body design. It’s still remarkably similar to the older shapes used in the C-Series and G-Series, with some slight visual design changes. From what we can tell, they’re cosmetic and not functional differences. It’s an attractive body design. The switches and knobs are made of high quality.

Motor

The motor is the proven 2.0 HP variety used by Vitamix. In a nutshell, the 2.0 HP motor for the 48 oz container and any container using the 3” blade is a perfect match for power and performance.

Container

It fits today’s lifestyle more. It’s great for one serving or two. And that’s what is made most of the time when we talk about smoothies.

It also can use any of the C-Class containers, so you can purchase separately one of the larger 64 oz containers if you find you need it.

Cleaning

The blender supports self-cleaning. Put a half container of warm water with a couple of drops of dish soap in it, put the lid on and press Start/Stop. Then slowly raise the variable speed from 1 to 10. Run for 30-60 seconds.

Rotate knob from 10 back to 1. Press Start/Stop. Empty the water from the container. Rinse the container and lid with fresh water. Presto, the blender is clean.

Final Thoughts on the Vitamix Explorian E310 Blender

The Vitamix Explorian E310 Blender is the perfect blender for those that are buying their first high-performance blender, or those replacing an aging Classic-Series such as the 5200. Vitamix finally answered the market demand for a Vitamix mixer that has a lower height and smaller container.

The E310 controls are straightforward, making it easy for a beginner to master the blending on an E310 very quickly. The Explorian E310 solves the #1 biggest complaint that a Vitamix costs more than $500. The price point is in the $300 range. And that’s for a brand new, never been used model.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.

]]>https://ahealthyeatinglifestyle.com/vitamix-explorian-e310-blender/feed54This is the Terrific Body-Solid E300 Endurance Ellipticalhttps://ahealthyeatinglifestyle.com/body-solid-e300-endurance-elliptical
https://ahealthyeatinglifestyle.com/body-solid-e300-endurance-elliptical#commentsFri, 26 Jan 2018 21:02:58 +0000https://ahealthyeatinglifestyle.com/?p=3337The Body-Solid E300 Endurance elliptical trainer has been around for several years, but it continues to benefit from favorable reviews from users all over the U.S. to this day, just…

]]>The Body-Solid E300 Endurance elliptical trainer has been around for several years, but it continues to benefit from favorable reviews from users all over the U.S. to this day, just because it’s a well-built fitness machine. It doesn’t include features such as incline, online connectivity or amenities such as sound system or cooling fan, but on the other hand, it offers quite a unique center-drive design, which provides a very natural riding feel.

Frame construction

The Body-Solid E300 Endurance elliptical trainer features quite a heavy construction; its assembled weight is approx. 232 lbs (105.2 kg), which means that it’s made from thick steel tubing. However, on the other hand, all this weight adds a lot of stability to the device. You can be sure that it won’t wobble or rock even if you engage in the most demanding workouts.

Furthermore, once it’s assembled, the machine’s transport and relocation are not tricky. Its front base integrates a set of wheels while the rear is equipped with two handles. Therefore, you can easily lift it by these handles and lean it forward onto its wheel to change its location.

Drive system

The Body-Solid E300 Endurance elliptical trainer features a pretty unique design, which revolves around its drive system. As opposed to other elliptical trainers with a rear drive, such as the Sunny ASUNA 4300, or machines with a front drive such as the AFG Sports 5.7AE, the E300 has a center drive. This type of drive comes with a series of benefits. To begin with, its elliptical path is anatomically correct, and due to this fact, the pedaling motion generates a very natural running/walking feel. An elliptical with a rear or front drive may have too much vertical movement, which results in a down-hill or up-hill feeling.

The transmission between the primary pulley of the machine and the magnetic flywheel is done by a heavy-duty belt. This means that the use of the apparatus generates very little noise; also, the belt doesn’t require any lubrication.

The Pedals

The Body-Solid E300 Endurance elliptical trainer is equipped with a set of large pedals, which can accommodate feet of all sizes. They’re made of highly durable PVC material, and along with their sustaining steel elements, they can support users up to 300 lbs (136 kg). Their surface features small lugs to provide superior adherence.

The machine offers a stride of 21″ (53.3 cm), which is non-adjustable. This means it can accommodate users comfortably up to 6’3″ (190 cm). Taller users may not benefit from a complete range of motion, but still, they should be able to use the machine with no problem. Also, the highest point that the pedals can reach is approx. 16″ (40.6 cm) above floor level.

The pedals glide on large roller wheels which add smoothness to the ride. They feature a narrow Q-Factor which leads to correct positioning of the feet; due to this fact, a ride on this machine doesn’t result in any lateral stress on the knees or hips.

The Flywheel

The machine’s flywheel has most of its weight built-in its perimeter. This means it generates a steady and continuous motion. It’s not extremely heavy, but it is heavy enough to deliver a consistent momentum.

Two Sets of Handlebars

Last but not least, the E300 Endurance elliptical trainer is equipped with two sets of handlebars, mobile and fixed. The joints of the movable arms integrate heavy-duty ball bearings for a smooth motion and a prolonged lifespan. The fixed handlebars incorporate EKG sensors so that the console can monitor your heart rate if you hold onto them. Both sets of handlebars feature high-density foam grips for maximum comfort.

Resistance system

The Body-Solid E300 Endurance elliptical trainer is equipped with a motorized magnetic resistance system, which consists of a magnetic flywheel and a small servo motor. The machine requires being connected to a power circuit to deliver any resistance.

The resistance mechanism is relatively simple. As you select a specific level from the console, the servo motor will adjust the magnets’ pull, and the flywheel will generate more or less drag.

The machine offers 20 resistance settings. The first three parameters deliver a very light pedaling motion, while the 18-20 settings provide the possibility to perform high-intensity workouts. Also, the resistance can be adjusted “manually” from the console via the +/- digits; however, if you use one of the pre-set workout programs, the machine will auto-adjust its resistance depending on the workout segment.

Control unit

The console supplied with the Body-Solid E300 Endurance elliptical trainer is a LED-based one. It features two displays. The top, smaller one indicates time, distance, speed, strides/min, calories, calories/hour, pulse, and the selected resistance level. The large display (or the “Profile Window”) shows the program profile, the resistance bar, the heart rate bar, the lap progress and lap counter.

The console can measure distance in miles and kilometers and can calculate speed in both MPH and km/h. It can only track your pulse via the EKG sensors incorporated into the fixed handlebars; it does not work with wireless HR chest strap transmitters.

PROGRAM MODES

The E300 offers various program modes including a Quick-Start Mode, 6 Preset Program Modes, and two User Profile Modes.

MOUNTAIN

This program takes the user gradually up to a high resistance level, then brings the resistance level back down to the starting point. Also, this program simulates what one might encounter on an actual mountain course. This is a challenging program since higher tension levels are maintained for long periods of time.

HILL

This program takes the user through two hill profiles. Resistance changes are small during this program. This is an excellent program to get started with or for someone looking for a lower stress workout.

RANDOM

This program randomly generates a new program profile every time it is chosen. This allows you to keep the workouts fresh and motivating. When you scroll thru the programs to reach the RANDOM program, you will be able to see the program profile. If this profile is not to your liking, just scroll thru the programs again, and a new RANDOM application will be generated. Therefore, the RANDOM program will be different every time you use it.

INTERVAL

This program simulates interval training through a series of two hill profiles.

INTERVAL MOUNTAIN

This program simulates interval training thru a problematic mountain profile.

INTERVAL SPEED TRAINING

This program simulates interval training with more extreme levels of high and low-intensity levels.

TWO USER PROFILES:

User Profiles U1 and U2 allow you to customize and save an exercise session.

Heart Rate Monitor

The E300 comes equipped with Heart Rate Contacts. The Heart Rate Contacts send your heart rate information to the console for processing. To measure Heart Rate, your hands need to firmly grasp the entire area of the Heart Rate Contact Sensors on both sides of the handlebar.

The most common method for calculating your target heart rate is to find your maximum heart rate.

The American Heart Association recommends working out at a target heart rate zone of between 60% – 75% of your maximum heart rate.

Assembly and Maintenance

The machine’s assembly is not the easiest, but the included manual does provide clear and concise step-by-step instructions. Therefore, you will have to connect the console port and the rear part with the pulleys and pedals to the front part of the frame, add the arm joints and the arms, the fixed handlebars, the console and the bottle holder. Additionally, the whole task may take up to two hours.

For maintenance, it is recommended to check for loose parts periodically. Also, the moving parts and joints may require lubrication if they develop squeaks, and for that multi-purpose lubricant is recommended.

The Cons

No incline;

Doesn’t have a sound system;

No cooling fan;

Doesn’t have a tablet holder;

No online connectivity.

Final Thoughts on the Body-Solid E300 Endurance Elliptical

The Body-Solid E300 Endurance Elliptical is a center drive elliptical trainer with an extremely durable and stable construction. Furthermore, it offers 20 levels of motorized magnetic resistance, and six pre-set workouts on the console, along with the manual program. Although it doesn’t have a wide array of amenities, such as sound system, cooling fan or online connectivity, it’s still a decent elliptical machine due to its anatomically correct elliptical path. It’s excellent for light cardio workouts or recovery training, but also offers the possibility to undertake high-intensity interval workouts, for a high cardio output and weight loss.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make through the provided affiliate links.

]]>Top Predictions for 2018 Fitness Trends. Last year saw it all, kombucha-based cocktails (fermented tea to you and I), protein-packed insect snacks and commuters on scooters. There’s no doubt more, and more of us are starting to lead healthier and balanced lifestyles, take the popularity of Veganuary this month for example.
Muay Thai

So what does 2018 have up its sleeve?

2018 Fitness Trends: 1. Boxing

The boxing trend that swept the nation in 2016/2017 will be evolving in 2018 with a progression of interest in combat sports leading to a rise in classes specializing in martial arts, kickboxing, and Muay Thai.

2018 Fitness Trends: 2. Slacklining

While it might look simple, comprising of a tightrope elevated just a few inches off the ground, holding your balance on a slackline is no easy feat.

This workout engages the core and can be done nearly anywhere, making it the perfect park exercise.

slacklining

2018 Fitness Trends: 3. New recovery rules

Any trainer worth their salt will tell you that recovery is just as significant when training as the workout itself.

That’s why this year will see the focus shift to advanced recovery plans, such as targeting the fascia – a connective tissue made mostly from collagen which wraps around the muscles, ligaments, and organs in our bodies to control mobility.

Keeping vital muscles and tissue, such as the fascia, in excellent condition reduces injury risk and heightens muscle mobility, enabling you to perform better, for longer.

We will soon be seeing a rise in the use of advanced recovery techniques usually reserved for athletes.

Gyms will also be introducing recovery based classes and workouts, which focus on stretching, releasing and mobilizing your joints and muscles.

2018 Fitness Trends: 4. DNA fitness testing

DNA profile

Contrary to popular belief, science is now proving that nobody is, or ever was, bound to their genes.

Through DNA fitness testing, fitness goers can check in on their microbiome activity and tailor fitness regimes and nutrition plan to optimise healthy living while continually re-programming their genetic identity.

2018 Fitness Trends: 5. Serotonin-boosting foods

We’ll soon be checking food labels for serotonin-boosting ingredients, such as tryptophan which is found in bananas, walnuts, salmon and green tea.

Great for emotional stability, calmness, good sleep and a general state of wellbeing, serotonin is known as the “happy hormone.”

2018 Fitness Trends: 6. Infused waters

While mint, lemon, ginger and coconut waters have been around for a while and their benefits widely-known, as a community of wellness-warriors we’re always on the hunt for more.

This year, infused waters are stepping up a gear with innovative new products on the market such as alkaline water, plant water, cascara-infused water and electrolyte-enhanced water.

Kombucha drink

2018 Fitness Trends: 7. Booch is the new booze

Dry January will kick-start the shift from alcohol to booch, as we incorporate Kombucha into our daily diets.

This fermented drink is a power player when it comes to gut health, helping you to maintain a healthy immune system thanks to its high levels of probiotics and antioxidants which kill harmful bacteria.

2018 Fitness Trends: 8. Plant-based diets

Plant-based diets are more popular than ever before and with reports of brighter skin, lower blood pressure and improved energy levels, it’s no wonder.

This is a fascinating time for healthy food and the wellness world in general as we see more and more plant-based brands enter the market to meet huge customer demand.

2018 Fitness Trends: 9. Sound healing

The ancient tool is said to use rhythm and frequency to shift our brainwaves into a state of perfect balance.

The practice involves listening to percussive instruments such as gongs or tuning forks, which can place you into a meditative state – moving us from a normal waking state of consciousness (beta) to our relaxed awareness (alpha) and even delta (sleep) where internal healing naturally occurs.

2018 Fitness Trends: 10. Scientific gamification health tracking

As technology advancements race ahead, we’re able to monitor ourselves more easily and conveniently in today’s acceleration society.

Plus, who’s got the time to keep up with our hectic lives anyway? Well, there’s an app for that, and Nike+ is just one of them.

mediation

Although there’s a vast array of fitness and health tracking apps already out on the market, we’re noticing a steady incline in more science-based applications – especially those that enable an element of gamification to challenge your mates.

2018 Fitness Trends: 11. Mainstream meditation

Meditation and mindfulness are buzzwords for 2018.

Yogis have been practicing meditation for millennia, but the rest of us are just starting to catch on.

Apps like headspace have helped to make meditation mainstream, and we’re beginning to reap the benefits as a nation.

In 2018, we’re going to see meditation classes, studios and events cropping up and spreading across the world as the practice becomes more mainstream.

2018 Fitness Trends: 12. Beyond Athleisure

2018 Fitness Trends: 13. Plant-based beauty

Brands are embracing plant power when it comes to beauty products and treatments; from avocados for your face (not just your toast) in the form of avocado oils to apple cider vinegar toners to hemp body creams and turmeric natural skin glow, these are the new superfoods for the skin.

2018 Fitness Trends: 14. Mental health

Mental health awareness has recently exploded. It’s no longer a sign of weakness, but of bravery. With chief executives recently opening up about their mental health, the workplace is increasingly becoming a judgment-free space.

So much so, various companies are awakening to its vast prevalence and are looking for solutions to keep their staff healthy in mind and body.

There’s no doubt 2018 will see an increase in corporate business mental health therapy programmes to aid today’s overwhelming levels of stress, anxiety, and depression.

2018 Fitness Trends: 15. Health-conscious traveling

Our eyes are being opened to the health-conscious travel experiences that the world has to offer; from Shinrin Yoki (forest bathing) in Japan to a traditional Vipassana (silent retreat) in India.

Hotels around the globe are waking up to this growing market of healthy travelers, and offering experiences to appeal to them.

2018 Fitness Trends: 16. World food healing spices

Our exposure to various cultures and traditions has padded out our knowledge bank and usage of healthy food spices.

That’s why adaptogenic herbs and spices such as turmeric are taking off. Beyond food flavoring, these food additions are great for decreasing inflammation, improving gut health and restoring mental health.

happy hikers

2018 Fitness Trends: 17. Happy hikers

A significant travel trend for 2018 is going to be back-to-basics fitness, in the form of hiking – a fantastic workout that also provides mental benefits.

Surrounded by nature has been proven to reduce stress and increase positive mood. And the best bit is… anyone can do it.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make through the provided affiliate links.